Engineering Ergonomics Safety Training

1. Exercises & Stretches to Prevent Ergonomic Stress Engineering Ergonomics Safety Training Office of Engineering Safety Texas Engineering Experiment Station (TEES)& The Dwight Look College of Engineering “A safe, healthful, and secure environment for scholarship and research.”

2. Exercises • Should be done regularly (i.e., daily) to enhance strength and promote flexibility • Do not induce pain! • If you have CTD or other injury, seek medical attention before beginning exercises

3. Hand Squeezes • Place ball in palm of hand • Gently squeeze the ball, contracting muscles of forearm • Repeat 8-10 times • Repeat with other hand

4. Wrist Curls • Make a fist • Slowly flex and extend wrist • Perform 8-10 times

5. Shoulder Presses • Stand in a pelvic tilt position • Slowly press shoulders backward • Slowly press shoulders forward • Repeat 8-10 times

6. Shoulder Rolls • Stand in a pelvic tilt position • Slowly roll shoulders backward 8-10 times • Repeat in the forward position

7. Shoulder Shrugs • Stand in a pelvic tilt position • Slowly bring shoulders toward ears in a shrugging motion • Slowly return to starting position • Repeat 8-10 times

8. Range of Motion • Stand in a pelvic tilt position • Raise arms to the side • Slowly circle arms forward • Repeat 8-10 times • Repeat, circling arms backward

9. Wrist Circles • Circle hands at the wrist 8-10 times • Repeat in the other direction

10. Prayer Stretches • Place hands together in a prayer position • Gently press hands together • Hold for 3-5 seconds • Repeat 5 times

11. Opening and Closing Fingers • Gently extend fingers • Return hand to closed position • Repeat 8-10 times

12. Flexing and Extending Wrists • With hands in neutral position, slowly flex and extend wrist • Repeat 8-10 times

13. Back Injury Prevention • Back injuries are the most costly type of injury experienced • Correct lifting procedures and proper strengthening exercises can help prevent injury

14. Neutral Postures Include • Standing posture • Keep your spinal column aligned in its natural curves • Prop one foot up on a stool to reduce stress in your lower back

15. The Back • Is designed as support • Protects the spinal cord • Provides flexibility to rotate and bend • Is not meant to lift • Injury is rarely caused by one event

16. Proper Lifting Techniques • Lift the load mentally • Is it big, bulky, or heavy • Do I need help with it? • Can I carry it in smaller segments? • How should I position my body in relation to the weight? • Can I slide it instead of lifting? Push, don’t pull!

17. Proper Lifting Techniques • Check footing for a good surface and wide base of support • Bend knees, rather than back, to get close to the object • Tighten stomach muscles • Lift using legs • Keep the object close to the body • Pivot • Maintain the back’s natural curves • Don’t forget to Breathe!

18. Improper Lifting Techniques • Do not • Lift from the floor • Twist and lift • Lift with one hand (unbalanced) • Lift loads across obstacles • Lift while reaching or stretching • Lift from an uncomfortable posture • Fight to recover a dropped object • Hold your breath while lifting - GET HELP!

19. Exercises for the Back • Poor flexibility in the low back and hamstring areas is a major reason that individuals develop low back pain • If the limited movement capability of the low back is diminished, the chances for injury are increased greatly.

20. Hamstring Stretch • Lie with feet flat on the floor • Gently bring one knee to chest (1) • Hold for 10-15 seconds • Press heel toward the ceiling until a gentle stretch is felt (2) • Hold for 10-15 seconds • Repeat with other leg

21. Lower Back Stretch • Lie with feet flat on the floor • Gently bring one knee to chest • Hold for 10-15 seconds • Repeat with other leg • Repeat with both legs

22. Pelvic Tilts • Lie with feet flat on the floor • Contract abdominal muscles, pushing back to the floor • Hold for 3-5 seconds • Repeat 8-10 times

23. Standing Pelvic Tilts • Stand with feet shoulder width apart, knees slightly bent • Contract the abdominal muscles, tilting the hips forward slightly • NOTE: This exercise is good to do while working

24. Abdominal Crunches • Lie with feet flat on the floor • Keep knees bent • Raise shoulders off the floor by contracting abdominal muscles (keeping lower back on floor) • Begin with one set of 8-10 repetitions

25. Shoulder Lifts • Lie face down with hands on chest • Keep head in line with spine by keeping eyes down • Lift shoulders off ground • Hold for count of 5 • Repeat 5 times

26. Opposite Leg/Opposite Arm • Lie face down with handsabove head (a pillow may be placed under the forehead) • Lift opposite leg and arm at the same time (keeping head down) • Hold for count of 5 • Repeat 5 times

27. Minimizing Static Positions • Change Positions Frequently • Take breaks from repetitive tasks to work with other equipment and muscles • http://www.stressaway.com/ • http://www.nmia.com/ergoware/software.htm • Exercises • http://www.will-harris.com/yoga/rsi.html

28. Conclusions • If you are experiencing symptoms of CTD’s or RSI’s, see your doctor • Take an active role in designing your workspace to prevent injuries • Strengthen and improve flexibility • Put safe practices to work in the office and at home

29. Prepared by: http://engineering.tamu.edu/safety/

31. Exercises & Stretches to Prevent Ergonomic Stress Engineering Ergonomics Safety Training Office of Engineering Safety Texas Engineering Experiment Station (TEES)& The Dwight Look College of Engineering “A safe, healthful, and secure environment for scholarship and research.”